Zwift FTP Test Execution

Jonathan Pait of LowCadence.com shows you a full execution of the built in FTP test workout on Zwift.

[@justinsjourney431]

Shoot! I’d be dead after the 20 min warm up

[@TheConfusedCyclist]

nice power, I cant waite for the day that im over 300 watts. Im currently at 261 watts.

[@adsensedd]

Well, I am unfit and just starting on the Kickr -- FTP of 190 watts! Shocking.

[@ingmarneple6072]

Did you break it? I broke it yesterday

[@TheConfusedCyclist]

@@ingmarneple6072 my ftp has been 310+ for the last 2 years now. A good coach gets you results!

[@chrispritch]

Thanks for the name check!! I was sandbagging for sure.... well it was more out of fear of the unknown really!! time for another soon!!!

[@KeithFlint350]

You're cooling down on a level of mine FTP -_-

[@ingmarneple6072]

He is a lot heavier!

[@stevenf4511]

Great video Jonathan. Im intrigued as to how Zwift calculated your FTP - I always thought that, to arrive at FTP, 10% is deducted from av. watts.

[@j.k.7340]

great job, over 300 watts is brutal!

[@ccwweeman3385]

thanks for sharing jonathan just what ive been looking for only started on zwift yesterday and going to try my first FTP test later after work. thanks again take care.

[@raleedy]

Seems like a super good execution method.

[@vinnychoff]

Jonathan thanks for this video. Very informative for the ftp test.

[@jmunyard]

Very cool video mate. Thank you putting it up as I am looking at getting Wahoo Kickr and do my first One.

[@jamesbailey5008]

Seems crazy to me that they put these crazy long warm ups, with loads of higher efforts for a test. I did the short FTP test and even that I thought was too much.

[@DinoTrackmania]

James Bailey Well isn‘t the definition of FTP „...of what u can hold for an hour“? And in zwift we just do it 20minutes, therefore we are asked to do heavy warmups to „lose“ some power in the 20 mins?!

[@RobBastien]

Very good video Jon. Thanks for posting.

[@KurtVogel88]

I may have missed it...where does Zwift get the values for the warmup and intervals prior to the test?

[@bipedalame]

Warm up and steps ramp up according to estimated FTP.

[@curvenut]

the 20 sec intervals before the ftp test, is that a correct way to warm up ?? Dosen't it drain you before the real FTP test ?? I have the feeling I will be toast before the test !!

[@jpait]

I am not a coach, but it is my understanding that the pre-workout for the FTP test has the functions of warming your body up as well as causing you to exert effort so that the shorter test can be more equivalent to an hour effort.

[@MrClimateCriminal]

thanks Johnathan! great video. I noticed that your page says that swift calculates FTP as 95% of 20 minute average power. but 311 to 301 is more like 97%. which is the correct percentage?

[@psyclephreak9746]

His current 20 minute effort was 317 watts. 317*.95=301 watts. Not sure where you got the 311 from. That seems to be the source of your confusion, mate.

[@Marchiller]

Great video! Will the trainer go into erg mode or do you need to change the type of connection for your smart trainer before you start riding on zwift?

[@jpait]

Zwift will automatically put you in ERG mode at the proper time during the workout. If you are not in workout mode, you would need to set your trainer to ERG if you wanted that control. It is possible to do that easily with the companion app.

[@Milo-wl2if]

Impressive ride, I am not convinced the Zwift FTP test is accurate, I have been lab tested at about 20% higher. The trainer may also make a big difference?

[@jpait]

I have found the test to be in the ballpark and agrees with other FTP “estimators” such as Strava. I would agree that there are percentage differences, just not major. Power is power - so whether your tool for measurement is accurate is important. 20% is a bit! As part of a new KZbin series, I’m going to do another test to kick it off. I’ll be interested to see how it goes. Ride On!

[@scottheitmanmarinesurvey3557]

lol the Ghosts! havnt seen them in awhile

[@davideah]

Hello! You used Erg mode... Did you changed gears? I did the same test in Erg mode but used the shifter. I'm not sure I did the right thing. Thank you!

[@jpait]

Yes. The thing you learn about ERG mode is that you should not use the shifter. You should chose a cadence and stay in it - the power will adjust to your cadence. What I did was try to increase power by spinning faster. Of course, the power remained the same, but my cadence went bonkers!

[@AstvomBaum]

Isn't the power supposed to stay the same during the entire 20 min? According to Friel the test result is invalid power drops during the test.

[@Bigjuergo]

how many Watts at the FTP test is the difference between indoor and outdoor?

[@curvenut]

With zwift , If i do the same training program, can i compare the power graph from one session to another one ?

[@StanislavGrabchev]

Does your trainer automatically puts 100,120,140,160 power on the warm up or you're pacing yourself on the numbers?

[@jpait]

The software uses the trainer to regulate the power. I then pedal match the pace. The funny thing is you have allow the software to set the effort for you and not try to create it yourself. Done correctly, you could pedal at a near constant cadence and move through the various power intervals.

[@herobo123456]

Impressive FPT my friend old or not

[@mpereirawolf]

Do i need HR sensor for FTP test?

[@hornetluca]

Hi, what trainer do you use? Any advice?

[@jpait]

I use the Wahoo Kickr. To be honest, I have not tried a bunch of different ones. All I can say is that a smart trainer makes Zwift a whole new world!

[@jtepsr]

i am an older rider, how do you get 180watts at 82 cadence. i just got the kickr and i could use some advice.

[@BikeAndThings]

I'm pretty sure you just shift up in a higher gear to make the watts go up but keep a low cadence. That makes it tougher to pedal and uses more muscle, you'll burn out quicker. Increasing cadence by shifting to a lower gear to achieve 180 watts will increase the heart rate but save on your leg strength to help go longer.

[@imanmirmasoumi4672]

Thanks man! it was helpful!

[@davidmatthew2849]

Can you please explain HOW you change your wattage up or down while in the test?

[@jpait]

That is just the thing you have to learn. You naturally think that you need to pedal harder or increase sure gearing to go faster. However, the smart trainer is doing this for you. Your goal is to hold a consistent cadence and allow the trainer to adjust the power to the needed level. Of course that changes when you get to be longer session. Then you’re on your own and the rules of the road work.

[@davidmatthew2849]

Jonathan Pait Thanks, I'll give it a try

[@jona.136]

Hey, a watt is a watt is a watt

[@markmccall6273]

FTP test on ERG mode??? Kind of missing the point of the test???

[@landcruiser801]

Its not Erg mode in the 20 min test

[@MattDion]

How do you increase your power during the ftp test if you're in erg mode?

[@jpait]

That is the beauty of it. The ERG mode allows Zwift to change the power without making you make major adjustments to your cadence.

[@3DKiwi]

He's not in ERG mode. That spike Jonathan talks about is where Zwift automatically changed the Kickr from ERG mode to slope mode. Trainerroad changes from ERG mode to Slope mode as well during the 20 minute interval. It's then up to you to change gears / change cadence to put out whatever amount of power that you can. More info on ERG mode and FTP tests here: support.zwift.com/hc/en-us/community/posts/203510923-FTP-Test

[@scottheitmanmarinesurvey3557]

wow ghosts! how old is this.

[@jpait]

Oooooooooold!

[@herobo123456]

What are the BLUE cyclists ?

[@jpait]

herobo123456 Back in the day, there were not enough real cyclists to help Zwift test out their system. So, they created AI riders to help add to the experience. Of course, with THOUSANDS of people using Zwift now days, the blue guys are no longer needed and have disappeared.

[@danmaduff8919]

WOAH, did you say take 20% of your CTS 8 minute test to get FTP??? Try 90%.

[@jpait]

I may have said take 20% OFF which would be 80%. ;-)

[@ketjuariittaa]

I have find out that, heavycyclist like me, owerheat so much. I just can't do full ftp test. Last week i did 40km and i drink 3 liter water😗🙄😱😓

[@margristasandwisubagio9992]

I think thinker board

[@johnring9747]

FTP will be 90% of CTS Field Test power.

[@gatorpika]

1 lousy watt? I would ask for a refund.

[@Wredi4k]

Playback speed ×1.25. You are welcome...

[@AftershockPS3]

my weight 50kg ftp 500 watts